What Are The Best Doses of Phenibut (For Sleep and Anxiety)?

The benefits of nootropics are difficult to quantify.

Many variables contribute to their effectiveness, such as an individual’s age, diet, mood, genetic background, and environmental stimuli, making it difficult to accurately measure the impact of smart drugs.

What’s more, nootropics are becoming so popular among students and athletes that experts are raising concerns about cognitive performance enhancement:

The original purpose of medicine is to heal the sick, not turn healthy people into gods.

They claim that increased use of such drugs could raise the standard of what is considered “normal” performance and widen the gap between those who have access to the medications and those who don’t — and even erode the relationship between struggle and the building of character.

Others have questioned whether it’s even possible to truly enhance human intelligence using synthetic drugs, at least in the long term.

They argue that our current model of evolution does not allow for any “free lunches”, and that any simple major enhancement to human intelligence is a net evolutionary disadvantage.

It’s in this uncertain fog of topics like bioethics and evolution where real nuggets of information about nootropics can be found.

Discussing them might seem a bit trivial if all you want to do is measure a dose of phenibut, but they form the basis of understanding how and why nootropics should be used.

How much Phenibut should you take?

While a higher IQ is one of the more highly sought after outcomes of taking any smart drug, it’s not the only outcome. Many nootropics have multiple benefits, and Phenibut is no exception.

Phenibut’s dual roles are: Anxiety and Intelligence.

While the idea of enhancing our intelligence and lowering our anxiety through the equivalent of taking daily vitamins seems preposterous to some, it is a very real possibility for those trying to reach their full potential.

Many nootropics users show improvements in their academic ability, social relationships, and even their overall quality of life from a rather modest nootropic regimen.

As with any supplement routine, it is best to talk to your healthcare provider first to ensure that there is no conflict with existing medications or conditions.

If you decide to take phenibut in the privacy and comfort of your home, the best course of action is to consciously test a variety of doses in different conditions and find a scenario that works best for you as an individual.

Note: I take this brand of Phenibut, and am using it as a basis for this article.

Here is a full list of recommended Phenibut suppliers.

Phenibut dosage

Disclaimer: these numbers are derived entirely from first hand internet user experience reports. Corpina is not responsible for any amazing health benefits or unwanted complications from following the advice on this site.

Guys: 8-10 milligrams per pound of body weight

For a healthy guy in his late teens or early twenties, this comes out to about 1.2 – 1.5 grams. Split this between two or three separate doses throughout the day.

Girls: 5-7 milligrams per pound of body weight

For a healthy girl around the same age, the proper dose is about 0.7 – 0.8 grams (again, spread throughout the day).

How do you take Phenibut?

There are two common ways to take phenibut and choosing one or the other is a matter of personal preference.

Phenibut can be ingested in capsule, crystal, or powder form. We generally recommend the capsules as the powder and crystals are quite sour.

Nevertheless, buying Phenibut in bulk form is often cheaper in the long run. Some of our visitors prefer to buy one of the powder brands and then capsulate the phenibut themselves (you can often find empty capsules available online quite cheap).

For convenience and efficiency, we typically suggest purchasing the capsules.

If you’re taking Phenibut in powder form, dissolve the powder in a sweet or sour liquid (any citrus beverage works — except grapefruit!) and drink in one sitting. Orange juice is a popular juice solvent for Phenibut.

How long does it take to work?

It’s important to note that while Phenibut will work very quickly, it is not instantaneous. While you needn’t wait for months or even days for it to “kick in”, it does take a few hours to feel its effects.

We generally suggest allowing for two to three hours for Phenibut to fully work. You will feel it when it begins working. In the interim, it is not recommended that you increase the dosage. Everyone’s takes phenibut for different reasons, though chief among these is social anxiety.

How long does it last?

The effects of Phenibut can last up to 24 hours. However, this does depend on the dosage.

For example, taking smaller doses for minor stress relief or sleep (typically 250 – 500 mg as needed), one is likely to experience the calming effect of phenibut for a few hours.

The recommended dosage for social anxiety (listed above) can have effects lasting for up to 24 hours; when taking this dosage, you are likely to go to bed at night and wake still enjoying the benefits of phenibut.

Also, it is important to keep in mind that depending upon your body’s natural metabolism, your tolerance to Phenibut, etc. the duration of the effects of Phenibut may last longer or for shorter amounts of time.

It is best to begin with recommended doses and then adjust accordingly to what works best for you.

You may require more or less than the recommended dosage on this site. However, until you know how Phenibut is going to effect you, it is best to stick with what we have recommended here.

Note: these time frames assume that the phenibut mixture is consumed on an empty stomach; taken with a meal, the time to onset of effects can double. This leads to another frequently asked question.

Second day

Many Phenibut users call the 2nd day the “afterglow” because it is rather pleasant.

For me, taking 1.7mg gives me a full day of magic, energy, motivation, great mood, faster and better thinking, high, enjoyment of music, etc. While the 2nd day is much more relaxing and quiet, feeling relaxed like Buddha.

Low doses as a sleep aid

At low doses, Phenibut is a sleep aid. The above doses are intended for phenibut’s use as a nootropic or anxiolytic, and should be taken during waking hours for the purposes of productivity or socializing.

Using a substance of any kind as a sleep aid is a risky endeavor — using an manufactured chemical to induce a natural circadian rhythm seems counterintuitive.

Sleep deprivation can be psychological corrosive for people of all age. When word travels of a “magic bullet” cure, some people overreact and take absurdly high doses. As with all nootropics, testing and measuring incrementally is the quickest path to reaching a desired outcome.

Reports of using phenibut for sleep suggest a dosage of ~500 mg taken 2 hours before bed on an empty stomach.

Dosing too high to induce sleep will worsen the symptoms associated with phenibut hangover, making the next night’s sleep even more difficult.

Sporadic reports of phenibut and melatonin or ZMA (zinc and magnesium) suggest that phenibut works in concert with other over-the-counter sleep aids at low doses.

The best place to buy Phenibut

Amazon has a decent selection of leading phenibut brands; LiftMode Phenibut is the highest rated and best selling (get 10% coupon here).

Recently, I’ve been ordering Absorb Your Health Phenibut, due to its high purity and quick shipping time.

Manufactured in the United States with a HPLC-tested purity of more than 99%, it’s tough to find a better deal for the price.

Why is HPLC an Essential Quality Control (QC) Step for Nootropics?

High performance liquid chromatography (HPLC) is used in the pharmaceutical and medicine manufacturing industry to test products and the ingredients used to make them.

This testing is often performed by a pharmaceutical company’s quality control (QC) laboratory. Chemists employed by these manufacturers will run samples of raw materials or finished goods through HPLC machines and then analyze the results.

HPLC is an important test process in the pharmaceutical and medical industries because they fall under the regulatory umbrella established by the U.S. Food and Drug Administration (FDA).

If a company fails to test products using HPLC and similar methods, the FDA can potentially shut down the company’s entire production line via court order.

At-home and DIY Phenibut synthesis

Some nootropics users are either brilliant enough, daring enough or dumb enough to synthesize and purify their own phenibut crystals with homemade lab supplies, with varying degrees of quality control.

To ensure that your experience accurately reflects the potential of phenibut and only phenibut, pass on any nootropics that are not HPLC-purified.

Data sources

The data for the phenibut dosages come directly from user experiences on Longecity, Erowid, Bluelight, and other popular nootropics forums.

To learn how and why phenibut works, check out this explanation of phenibut’s side effects . For help with measuring or ‘eyeballing’ phenibut powder, follow these tips.

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Click Here to Leave a Comment Below 24 comments
Chris - August 15, 2015

Very detailed article. I just wanted to note HPLC (High-performance liquid chromatography) is not a purification step; it is a very accurate testing procedure used to confirm potency. I’m glad ypu noted the importance of accurate testing!

    Dan - August 17, 2015

    @Chris, thanks for the heads up! It read correctly in the paragraph but not the heading.

    Fix’d now, cheers!


Dianne - October 15, 2015

I just got some Lifemode Phenibut HCL 300mg capsules and was wondering how much I should take to take care of my social anxiety. I’m a 28 year old female, about 115 pounds, and my height is 5’2″.

Dan - October 17, 2015

My recommendation: try taking 2 capsules about an hour before something that normally gives you anxiety, whether it’s a presentation or just hanging out with friends. Try that dose just once a week for a few weeks to see how it feels.

If it’s putting you to sleep, take 1 capsule. If your anxiety symptoms are still strong, try taking 3 capsules.

At your body weight, don’t take more than 3 at once and only take it max twice a week (once a week would be much better).

Dianne - November 8, 2015

I took 3 pills (900 mgs) and it worked wonders, but I still had some anxiety. Do you think it would be ok for me to take 4 pills (1.2 grams) at once to get rid of all the anxiety?

Remember, I’m a 28 year old female at 5’2″ and 115 pounds.

Also, I felt sleepy hours after I took it. Would you recommend caffeine and how much to keep me awake?

    Dan - November 8, 2015

    I would not recommend more than 3 pills. In fact, try 2 and see if you’re able to function okay. Also, don’t take it more than twice a week or you’ll build tolerance.

    Don’t think of phenibut as something to “get rid of anxiety completely”. Rather, think of it as something that helps you manage anxiety enough so that you can function somewhat normally.

    If you try to take enough that your anxiety goes away, the withdrawal is going to be hell and you’re just kicking the can of anxiety by a few days.

Ashlie - April 12, 2016

Hello….so I bought some Phenibut from liftmod that are 300 mg and they come already in capsules. I am 32 years old and weight 226 pounds and am 5’10”. I am wanting to take this because I read somewhere that it works wonders for people who suffer from anxiety and depression and it is supposed to help people with sleeping problems. Also I read somewhere it helps people who have an opiate additions…all of which I want help me. Can anyone please tell me about how much I should be taking to assist me in getting rid of my anxiety and helping me sleep and maybe lift my moods?

    Dan - April 12, 2016

    Hi Ashlie,

    As mentioned in the post, take 8-10 mg of phenibut per pound of bodyweight. For you that would be 6 capsules.

    Since it’s your first time, I suggest taking 4 or 5 before your next social activity and seeing how you feel.

    Good luck!


Jerry - September 9, 2016

Sex: Male
Age: 30
Wight: 151 LBS.

That’s 2567mg of phenibut. Is it safe to take 600mg(2 300mg pills from liftmode) a day monday-friday only? Thats 433 over recommended but I would think that not taking it saturday and sunday that it will be ok.

    Dan - September 9, 2016

    Jerry, that indeed seems excessive (2.5g at your bw). I recommend m/w/f or m/tu/th/f, but not m-f

      Jerry - September 11, 2016

      so everyday but wednesday is ok, but not everyday?

      Jerry - October 13, 2016

      Well, I’ve been taking this for about a month now, 2 pills m,w,f and nothing more. i feel a lot better!

josh - October 4, 2016

HI Everybody,

So if i use Phenibut at a dose of about 500mg once a week every week for sleep , would i eventually build a tolerance to it or can i theoretically take this every week and it shouldn’t be a problem ?

25year old Male @ 80kg


Leo - October 18, 2016

How can 10 mg per pound of body weight equal to 2,500 mg for a healthy guy in his twenties? Do you realize that this means he should weight 250 lbs or 113 kg? Either he would be obese or some professional bodybuilder. Well, I think that you are American and you promote some supplements for obese people, hence such a really strange dosage. I didn’t read your article after that, and plus: you don’t mention any sources, any idea behind such a dosage.

    Dan - October 19, 2016

    Hey Leo,

    Thanks for your comment! Please don’t take a offense or make this a nationalist argument. I’m just organizing information I find online and reporting back; don’t shoot the messenger!

    You’ll notice from other comments that my previous recommendation seemed like to much (for guys it was about 15-17mg per pound of body weight, which would be a healthy young man around 155-160 pounds… a great place to be!). Unfortunately I didn’t update that 2.5g number as well.

    Also, I indeed cited a variety of sources throughout the article! You may have missed them since you stopped reading halfway. 😉

    Again I want to thank you for brining that number to my attention. I went ahead and made the change.


Phenibut: The Smart Drug - December 5, 2016

[…] enjoy the full benefits of Phenibut, men should take anywhere from 2 to 2.5 grams a day while women should start at 1 gram and should not exceed 1.2 grams a day. On the other hand, it is […]

rhonda - December 17, 2016

dear dan,
I have read as many of your articles as I could find. I currently take 400mg of tramadol per day, 1 anti-depressant pill (Prozac 20 mg), and synergistically, 2400 mg of gabapentin per day. my dr told me the gab would enhance the tram’s benefits.
I have taken these pills collectively for 5-7 years. I am sick and tired of this regimen which at this point is not working! I am in the process of dropping tramadol slowly and replacing it with kratom, which has seemed to be helpful for me, yet not a pharmaceutical or narcotic. I am reading experiences of people taking kratom and phenibut (carefully!) in combination, and having very good results. I understand the 2 on, 3-4 off, dosing for phenibut. I have wondered, if taken carefully and responsibly, would it be possible to take it for months on end, as long as following the correct dosage? I have all the usual symptoms this supplement (drug?) is supposed to improve. I am a former gym rat, figure skater, and ballet dancer who has gotten older and out of shape a good bit, but my intentions are to go back and slowly resume this regimen. if I feel pretty sure a blend of phenibut and kratom will help me, I am totally dedicated to getting rid of pharmaceuticals!
(65 yr old relatively healthy female, 5’7″, 155 lbs)
thank you for any feedback, which I feel would be invaluable.


    Dan - December 18, 2016

    Some people take it regularly (with a responsible schedule) for years, so it can be done. But others take it for a few weeks, then the effects wear off and they call it quits or up the dose… There’s no right answer. Try it out, be safe, and see how it works.

    I would advocate a retain to activity as the fastest and most reliable approach to getting yourself off the regimen of drugs… but you already knew that. 🙂

rhonda - December 17, 2016

I am not sure what you mean by ‘moderation’??

Marcus - March 15, 2017

“The original purpose of medicine is to heal the sick, not turn healthy people into gods.”

This is basically what has also happened with measuring people’s IQs. It was originally intended for people with some sort of inhibition due to a learning disability or general slowness.

Now it’s turned into a pissing contest for the “so called” ultra gifted people.

Luciano - March 29, 2017

Great article. I swear by Phenibut. It does what it is supposed to do. However, as previously stated, this isn’t a nootropic that you would take every day. You would build up a tolerance in now time. I take it just one time per week and use various other herbs and nootropics on the other days, so as not to build tolerance. It also works better on an empty stomach, in terms of how quickly you feel its effects. For me, two to three hours on a full stomach and one to two hours on an empty one.

David - June 11, 2017

I going to try to use this supplement instead of Xanax which was prescribed to me on a daily basis. I been prescribed Xanax which I never abused for anxiety taking 1mg a day early in the morning for five years. I been planning this for a long time and slowly decreased my dosage down to half a .25 pill. I think at that level it’s mostly placebo anyways. I sencestive to benzo anyways so I figured maybe 300mg when I have anxiety might just be enough to cut the anxiety level down when needed. I’m a small male weighting at 130 lbs 5’4. We will see how it goes.

Joe - October 2, 2018

Question about dosing, or maybe just request for more info added to the article.

What effect is your dosage aimed at? It might be useful to mention what less and more seem to do respectively. I’ve noticed a tiny amount can even increase how hard it was for me to sleep. And that lots can make you really tired. Not sure where euphoria usually fits between the two.

Also how often do you recommend this dosage? Sounds like I’m not alone in being confused (saw comments with questions about how often)


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